IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - April 2022 Archive
4/29/22
Shoulder Health: Supinated Row + OH Carry
Strength: 5x10/leg SLDL
30-20-10:
Box Jumps (30/24)
Alt. DB Snatch (50/35)
4/28/22
Shoulder Health: Shoulder Stamina
"Chelsea"
30 Min EMOM:
5 Pullups
10 Pushups
15 Squats
4/27/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Back Squat (5x15 @55%+)
3 RFT:
400m Run
15 Power Cleans (135/95)
15 Toes to Bar
4/26/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x10/leg Split Squats
5x10 DB Press
5x10/arm DB Row
5x5 Weighted Pullups
4/25/22
Shoulder Health: Turkish Getups
Strength: Bench Press (5x15 @55%+)
6 RFT:
200m Run
200m Farmer's Carry (50/35)
8 DB Squat Cleans (50/35)
4/22/22
Shoulder Health: Supinated Row + OH Carry
Strength: 5x8/leg SLDL
Bench Press (5x15 @55%+)
5x5 Weighted Dips
4/21/22
Shoulder Health: DB Windmill + Farmer's Carry
Partner WOD For Time:
(Partition any way)
500 DU (1000 singles)
400 Squats
300 Situps
200 Burpees
100 Pullups
4/20/22
Shoulder Health: Turkish Getups
Strength: 5x8/leg Split Squats
10-10-10-10-10:
Push Press
4/19/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Weighted or Negative Pullups
5 RFT:
500m Row
30 Box Jumps (24/20)
30 KB Swings (53/35)
4/18/22
Shoulder Health: Shoulder Stamina
Strength: Back Squat (5x15 @55%+)
10 Min AMRAP:
15 DL (135/95)(115/75)
15 HRPU
4/15/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12/leg Split Squats
Run/Row/A.B.
3-4 Rounds:
60 on/60 off
60 on/45 off
60 on/30 off
60 on/15 off
4/14/22
Shoulder Health: Turkish Getups
Strength: Bench Press (5x15 @55%+)
15 Min AMRAP:
15 DB Row (right) (50/35)
15 DB ROw (left) (50/35)
50-ft HS Walk
4/13/22
Shoulder Health: Supinated Row + OH Carry
Strength: SLDL (4x12/leg)
7 Min. AMRAP:
10 Squat Clean (95/65)
20 Situps
4/12/22
Shoulder Health: Shoulder Stamina
Strength: DB Press (4x12)
"I Go, You Go"
Partner WOD:
10 RFT:
8 BJ (24/20)
12 Alt. DB Snatch (50/35)
8 Burpees
4/11/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Back Squat (5x15 @55%+)
"Helen"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
4/8/22
Shoulder Health: 1-arm DB High Pull + Dip
Supinated Row + OH Carry
Strength: 4x10/leg Split Squat
10-10-10-10-10:
Strict Press
4/7/22
Shoulder Health: Shoulder Stamina
Strength: Bench Press (5x15 @55%+)
5 RFT:
16 FRBB Lunge (135/95)
75 DU
4/6/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x10/leg SLDL
15 Min AMRAP:
10 Wall Ball (20/14)
10 T2B
10 Box Jumps (24/20)
4/5/22
Strength: DB Press (4x10)
30 Min Partner AMRAP:
Max Cal Assault Bike
- Switch on the min. -
4/4/22
Strength: Back Squat (5x15 @55%)
25 Min AMRAP:
20 Pushups
30 Situps
40 Cal Row
4/1/22
Shoulder Health: Shoulder Stamina
Strength: 4x8 SLDL
3 RFT:
500m Row
21 Hang Power Snatch (75/55)